WU:10min
Bike: 3 rounds of
1/4mile, rest 1/4 time - 156% of LT
1/2mile, rest 1/2 time - 140% of LT
1mile, rest 1mile time - 111% of LT
I could not get the CT to bring up the course I wanted so I just based the distances on 20mph which means I went way longer than the workout calls for. I did intervals of 45sec, 90sec and 180sec with the equivalent time off. I did my best to go all out for each prescribed time and the results are detailed on training peaks through the link above.
This workout was super hard and my legs are spent. I was dead after each interval and very much welcomed the rest.
IF = 0.81
TSS = 60.68
CF (Nate's WOD)
100 single unders
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3 rounds
400m run - Turned it into 1:10 sec hard elliptical at 13resistance and above 180spm
50 squats
50 kb swings with 35s
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100 single unders
Total Time: 20:40
After that workout all I could do is barely pick up my phone and text Nate and tell him how much I hate him. Very tough workout. The 50 kb swings were obnoxious and then after the 3 rounds holding a jumprope was hard not to mention doing 100 single unders.
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